{"id":10199,"date":"2019-06-26T08:03:26","date_gmt":"2019-06-26T08:03:26","guid":{"rendered":"https:\/\/trifocusfitnessacademy.co.za\/?p=10199"},"modified":"2024-11-14T09:01:45","modified_gmt":"2024-11-14T07:01:45","slug":"best-nutritional-advice-maintaining-physical-fitness","status":"publish","type":"post","link":"https:\/\/trifocusfitnessacademy.co.za\/nutrition-blog\/best-nutritional-advice-maintaining-physical-fitness\/","title":{"rendered":"The Best Nutritional Advice for Maintaining Physical Fitness"},"content":{"rendered":"

Picture your fitness like an old scale. On the one side you have exercise<\/a>, and on the other side your nutrition<\/a>. To maintain optimal physical fitness, the scale needs to remain balanced. This involves expending the right amount of energy for the nutrition you\u2019ve put in. Too much food with too little exercise will cause weight gain, while too little nutrition and too much exercise will reduce muscle mass. Here\u2019s the best nutrition advice for maintaining your physical fitness like a pro:<\/p>\n

Nutrition guidelines for optimal fitness maintenance<\/h2>\n

Before, During & After Exercise<\/strong><\/h2>\n

This healthy fitness guide from Canada.com<\/em> offers advice on nutrition to maintain physical fitness levels at all ages. Here\u2019s what to eat before, during and after exercise:<\/p>\n

Just before exercise:<\/strong><\/h3>\n

Never eat a full meal just before exercise. Stick to light snacks like fresh and dried fruits, and a few small carbohydrates like biscuits or crackers.<\/p>\n

During exercise:<\/strong><\/h3>\n

Try drinking at least a glass of water<\/a> (250ml) every 15 \u2013 20 minutes during exercise, and if you\u2019re exercising for longer than an hour, consider supplementing your energy levels with a sports drink.<\/p>\n

After exercise:<\/strong><\/h3>\n

If you\u2019re planning on exercising again within 24 hours, consider eating a carbohydrate-rich meal within 30 minutes after exercising.<\/p>\n

Foods to Include in Your Diet<\/strong><\/h2>\n

Here we\u2019re looking at essential fitness-supporting foods to include in your nutrition plan while leading an active lifestyle:<\/p>\n

Proteins<\/strong><\/h3>\n

Contrary to popular belief, you don\u2019t need an excess of protein to maintain your physical fitness. While marathon runners and serious weight lifters<\/a> will benefit from large amounts of protein in their diets, most people get enough protein just from eating their regular three meals a day.<\/p>\n

\"Trifocus<\/p>\n

Iron<\/strong><\/h3>\n

Iron is essential to maintain fitness<\/a> and keep muscles in good shape. Female runners are susceptible to low iron levels, as they consume less meat \u2013 on average \u2013 than men. Foods rich in iron include dried fruits, spinach, low-fat red meats and enriched cereals.<\/p>\n

Vitamins<\/strong><\/h3>\n

Studies have shown that regular exercise contributes to the production of harmful free-radicals that can damage cells and even DNA. By including antioxidants like vitamin E and vitamin C in their diets, exercisers can reverse this damage.\u00a0 Examples include strawberries, oranges, kiwi, olive oil & nuts.<\/p>\n

Omega-3<\/strong><\/h3>\n

By including this fatty acid in your diet, you can greatly reduce muscle soreness and inflammation. Be sure to supplement your nutrition with marine-sourced foods like salmon, mackerel, anchovies, sardines, trout, and herring.<\/p>\n

General Nutrition Tips<\/strong><\/h2>\n

These general nutrition tips are to ensure that you\u2019re able to maintain physical fitness without reversing all your hard work:<\/p>\n